12/26/2024 - Apex - Come My Lady. Come, Come, My Lady.
WARMUP: Merk, Mtn THE THANG: Islands and Music MARY: Some ANNOUNCEMENTS: NYE, Guns and Hoses COT:
Pax: Brad Pitt
12/27/2024 - Clinic - Fist the Middle 4 EVA
WARMUP: We warmed up THE THANG: Partnered up at the bottom of the stairs. One partner runs up the stairs 2 burpees at the top then down other stairs and…
12/25/2024 - Flying V - Christmas Lights
WARMUP: THE THANG: We ran around the neighborhood and looked at the lights. MARY: ANNOUNCEMENTS:
12/23/2024 - Clinic - Field trip to the new parking deck
Mozie Warmup 12 days of F3 (12s instead of 11s) Ended with a tour of the new parking deck, up and back down. Great place for a dry beat down…
12/06/2024 - Blacktop - wastewater can’t come up with a good title
WARMUP: Mosey, burpees, copper head dips, stepups. THE THANG: Copperhead dips, stepups, calves, burpees, squats, 7 station Tabata – abs, weighted front arm raises, American Hammers, curls, weighted arm raises…
12/05/2024 - Apex - We survived Donner Lake
WARMUP: very little oyo-time restraint THE THANG: rucked Etowah cross country trail MARY: compass ANNOUNCEMENTS: Veterans National Cemetery-Wreaths Across America is December 12-come help unload 1000’s of wreaths-questions contact Edibles…
12/03/2024 - Flying V - Cool RUNnings…
THE THANG: We ran… it was cold, there was wind, but we are strong. ANNOUNCEMENTS: Wreaths of America 12/12 2:00P signup at the National Cemetery to unload trucks. COT: Brad…
12/02/2024 - Apex - Feel The Burn Yet!!!
WARMUP: -side straddle hops, imperial walkers, weed pickers, little arm circles and Michael Phelps. THE THANG: -4 rounds of arms (25 reps for each exercise) Merkins Moroccan night clubs 4…
11/04/2024 - Apex - Countdown
WARMUP: yep THE THANG: 100 bench press 90 single leg lunges 80 overhead press 70 back squats 60 curls 50 dead lifts 40swings 30 triceps extensions 20 weighted sit-ups 10…
11/25/2024 - Apex - Copper Adventure Race Beatdown
Copper Q 11/25/24 Apex Adventure Race Beatdown Warm o Rama: SSH The Thang: Divide into teams of 2. Stations are set up hidden around the high school, middle school and…